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Mathews Workout

by Mathews George
1 athletes joined

Program Description

Help you gain muscle and lose fat

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 03, 2025 08:59
  • Last Edited
    Jun 03, 2025 07:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Hammer Curl (Cable)
2
12 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Lying Leg Curl
2
10-12 reps
-
4
Leg Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Shoulder Press (Machine)
2
10-12 reps
-
7
Face Pull
2
8-10 reps
-
8
Elliptical
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Chin-Up (Assisted)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
10-12 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Wood Chop
2
10-12 reps
-
6
Plank
2
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Tricep Rope Push Down (Cable)
2
8-10 reps
-
3
Chest Fly (Cable)
2
8-10 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Close Grip Bench Press (Smith Machine)
2
8-10 reps
-
6
Cardio
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
3
Chest Fly (Machine)
2 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
5
Overhead Extension (Dumbbell)
2 Sets
10-12 Reps
-
6
Cardio
1 Set
30 mins
-
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
-
2
Dumbbell Row
2 Sets
10 Reps
-
3
Face Pull
2 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
5
Hammer Curl (Cable)
2 Sets
12 Reps
-
6
Hanging Leg Raise
2 Sets
10 Reps
-
7
Russian Twist (Dumbbell)
2 Sets
15 Reps
-
Day 4
1
Seated Row (Cable)
3 Sets
10-12 Reps
-
2
Chin-Up (Assisted)
3 Sets
10-12 Reps
-
3
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
4
Concentration Curl
3 Sets
10-12 Reps
-
5
Wood Chop
2 Sets
10-12 Reps
-
6
Plank
2 Sets
2 mins
-
Day 3
1
Squat (Barbell)
2 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
3
Lying Leg Curl
2 Sets
10-12 Reps
-
4
Leg Press
2 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
6
Shoulder Press (Machine)
2 Sets
10-12 Reps
-
7
Face Pull
2 Sets
8-10 Reps
-
8
Elliptical
1 Set
15 mins
-
Day 5
1
Pec Deck (Machine)
2 Sets
8-10 Reps
-
2
Tricep Rope Push Down (Cable)
2 Sets
8-10 Reps
-
3
Chest Fly (Cable)
2 Sets
8-10 Reps
-
4
Dip (Assisted)
2 Sets
8-10 Reps
-
5
Close Grip Bench Press (Smith Machine)
2 Sets
8-10 Reps
-
6
Cardio
1 Set
30 mins
-